Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, KING VITAMAN VS Boiled Broccoli

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, KING VITAMAN: 131g
• Boiled Broccoli: 1429g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 10.9 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, KING VITAMAN or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.65% 4.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	8.38% 1.42g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	79% 103g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	14.6% 10.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	11.7% 4.46g	124% 47g	38g per day for Men 19-50 years
Protein	15% 8.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	141% 1270μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	438% 1751μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	273% 6.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.5mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 5.97mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.22% 0.26μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, KING VITAMAN	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.3% 13mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	476% 38mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 328mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	72% 1083mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, KING VITAMAN vs Boiled Broccoli:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.8 times more Vitamin B1, 2.8 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 12 times more Vitamin B5, 1.3 times more Vitamin B6, 17.7 times more Vitamin C, 3.5 times more Vitamin E and 7679.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Boiled and Drained Broccoli have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, KING VITAMAN vs Boiled Broccoli:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 4 times more Iron, 1.8 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 43.5 times more Calcium, 7.3 times more Copper, 2.8 times more Magnesium, 5.1 times more Manganese, 2.9 times more Phosphorus, 11.9 times more Potassium, 2.7 times more Selenium and 290 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, KING VITAMAN have 1.8 times more Saturated Fat, 2 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Fat, 40.5 times more Omega 3, 10.6 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, KING VITAMAN as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.